Warm-up

2 Minute AMRAP

Max Burpees to Target

 

Then 3 Rounds

10 Romanian Deadlifts

10 Bandy Good Mornings

10 Bandy Pull Aparts

*Add some weight each round

 

 

 

Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees to target (six inches)

75/45 pound Snatch, 30 reps

30 Burpees

135/75 pound Snatch, 30 reps

20 Burpees

165/100 pound Snatch, 30 reps

10 Burpees 210/125 pound Snatch, as many reps as possible

 

Level 2- 75-95-115-135/ 45-55-65-75

Level 1- 30-20-10-5 Burpees 65-75-85-95/ 15-35-45-55

 

Partner Cashout

50 Calories Bike

100 Calorie Row

 

The partner who is not working must hold a plank hold for the duration

 

Extra Work

EMOM15

  1. Front Rack Lunge 50’ (185, 125)
  2. 10/7 Bar Muscle Ups
  3. Rest

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!